What all of these things boil down to, though, is habit change. Habit change is most effective when done incrementally, taking one simple habit at a time and working on it until it is a part of your normal routine. Getting yourself into shape is no different and by taking small, habit-change focused steps can be the best way to get there. Rather than jumping in headfirst and going all-in by getting into an intense workout regimen, taking small steps to changing your movement habits is a great first step for people who have been moving very little on a daily basis.
Just because you want to get in shape doesn't mean you have to go out and get a gym membership - you can start teaching your muscles to move again by doing everyday activities or squeezing in new movements during your daily routine. Here are some easy ways to get your body moving.
Go for a walk or climb your stairs. Walking is one of the best ways to get moving and it also happens to be the cheapest and easiest. Even if you have been completely sedentary, walking is something you can do in short spurts without having to worry about any technique or skills. If it is cold outside, you can simply walk up and down your stairs. Don't have stairs? Walk or jog in place while watching TV or waiting for dinner to cook.
Lift a little extra weight as you are walking around your house. Find yourself walking from one room to the next a lot? You can purchase inexpensive weights that can go around your ankles or wrists that you can wear while walking around the house. The extra weight will give your body a bit of a workout. Don't want to buy weights? Carry around soup cans or books.
Clean your house. Cleaning isn't a traditional exercise, but you are moving your body significantly, especially when cleaning floors or tubs. Most fitness apps, such as Gorilla Workout have designation for cleaning within their workout logs.
Do bodyweight exercises. Pushups, squats, situps, and chair dips are all great bodyweight exercises that you can do while watching TV or even while you are on break at work. These are easy movements that require no equipment.
These few things can be done whenever you have a couple of free minutes between other activities. As you become comfortable with these movements, you can move on to something more intense such as getting a gym membership or starting a home workout program.